So what are the 5 most important things you would tell a new CrossFitter?
What are your greatest memories and/or accomplishments since you started Crossfit?
Please limit your response to 5. We will be using this on the website to help new members. Pictures are also acceptable(and are encouraged!)
Lastly, what would you change inside your box?
We would like to have these by Monday if possible. Thanks for your help!

RPM will be visiting PCF! We will have a demo station set up on Monday, 3/2 at 5pm at Venice throughout our night classes. You can get advice from RPM pro jumper, sample speed ropes, buy them on the...

Join us this Sunday for a gymnastics clinic with Cy Platt! He has over 25 years experience with this sport as well as 10 years as a stunt performer.
When: Sunday, March 8th
Time: 10:00am
Cost: $10
Come learn some great drills and skills for handstands, handstand walking, and muscle ups!

3 weeks before Lester (@lesterhokw) and I begin the FuBarbell + The Training Geek USA Tour! I'm so excited to be bringing this learning opportunity to the community. Knowledge bombs are going to be dropped for sure! Seats are still available, head to:
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www.FuBarbell.com/Events
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Negotiating the Knees.
The mistake commonly made for beginners is trying too hard to negotiate the knees. Common cues like "pushing the knees back" or "getting the shins vertical" often confuse beginners on how to move the bar past the knees to get into a good power position.
Done incorrectly and this portion where the bar goes from below the knee to the knee and lastly above the knee can easily engage the arms and disengage the back and legs. This is usually due to the mistiming of the first pull where the lifter begins moving but fails to break the bar off the ground. This mistiming coupled along with the active pushing of the knees back results in the combined centre of mass being shifted forward.
Possible outcomes in this instance include early straightening of the legs. Or being too far over the bar which subsequently results in the shoulders going behind the bar too early in the second pull.
Instead, one should be thinking of maintaining engagement of the lats to keep the centre of mass of the bar close to that of the lifter and subsequently over the feet and actively use the legs to initiate the breaking off the ground.
The result of that is a balanced pull off the ground, a rigid torso during the pull and correct positioning of the lifter for the power position to appropriately use the legs. This will then increase the quality and efficiency of the pull for a good lift.
#FuBarbell #TheTrainingGeek #biomechanics #becauseSCIENCE #USAweightlifting #crossfit #education #crossfitgirls #crossfitmen #weightlifting #instagramfitness #liftingALLtheweights

Coach L- The Male Athlete of the Month for March first caught my attention in July 2014. He had been a member for a few months prior, but it was during our Summer beach party that I was able to really interact with him. We ended up playing pick up soccer for quite a bit of time, and it struck me tha…

Our 2nd Athlete Camp of 2015 will take place on April 18th and 19th at Life By Design Strength & Conditioning - West London CrossFit. Details of the event are provided on the website. There is lots of great information involved for both athletes and coaches. Athletes will learn more about their strengths and weaknesses and then how to put that into a training plan. Coaches will receive lots of insight into the HOW and WHY of assessment and program design.
Only 25 spots are available, register now. If you are a client of ours and would like to attend, contact your coach to be registered.
http://www.optimumperformancecalgary.com/p/athlete-camp.html

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Team CFMG is currently sitting in 33rd place out of 177 teams in So.Cal. Great Job this week! Notable performances that helped our team ranking: Marion, Andrea, Yvette, Coach Dan, Jack, and Stacy.
Hang cleans, HSPUs, KB swings, and running tomorrow. Very well rounded WOD tomorrow. Come and get it before we test 1RM back squats on Tuesday!